Tuesday 27th September 2016 – WOD & Barbell

26th September 2016

cfrow

“Slow is smooth, smooth is fast, that’s all I was thinking about. I kept the row at a 1:45 pace and ended up setting a PR.”
~Austin Malleolo, 2013 North East Regional

WOD 1

In 15 mins complete:

PVC Burgener warm up

Then with an empty barbell complete 2 rounds of:

2 high pull from the floor
3 muscle snatch from the floor
4 overhead squats
5 Full power snatch

In remaining time warm up to WOD weight

 

 

 

 

Additional Work

10 mins after the wod: For time complete;

21-15-9
cal assualt bike
chest to bar pull ups/pull ups
burpee bar touch

*Goal is to finish in 7 mins. Go uncomfortably fast, especially on the burpees.

 

 

 

Barbell 

  • Snatch pull from floor  5×5
  • Snatch pull with high shrug  5×5
  • Low hang snatch 5×5
  • In 20mins build to 3rm low hang snatch, reduce weight to 90% then 3 additional sets
WOD 2

For time complete:

  • 3 power snatch @ 60/40 RX+ 80/55
  • 1000m row/ski/run
  • 5 power snatch @ 60/40 RX+ 80/55
  • 400m run
  • 7 Power snatch @ 60/40 RX+ 80/55
  • 1000m row/ski/run
  • 9 Power snatch @ 60/40 RX+ 80/55
  • 400m run

    *20 min cap

 

 

 

 

 

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